December 2024

The supportive team environment on the London to Paris cycle.

Consistent Training: The Key to Summer Cycling Success – Part 2

Part two of Felix’s Consistency Tips when training for a multi-day cycling trip. Read Part 1 here!

Don’t Take it on Alone

This also features in my winter cycling tips but linking up with someone else to improve your commitment to training is a huge help. I don’t like strength training but a neighbour wanted to start training more and so we now do a strength session together each week.

Without this setup, I can guarantee that I would not do a weekly strength session. The last 15 years of my life are the evidence to support that.

Nevertheless, it has worked. We train each week and if schedules are tight then we have found a way to squeeze a short session in. Both of us are training when normally we wouldn’t have. In no small part, because it is social as well as being

a chance to improve our fitness.

It doesn’t need to be strength training. You could arrange to ride to a café and meet a friend there regularly. Tying in a social element to your training creates a completely different mindset towards the activity – one that is more immediately gratifying.

Many of the positive effects of training are only felt a long time later – enjoying spending time with a friend gives you an immediate pay-off.

Fitting it in With a Busy Life

When surveyed, the most common reason that people give for not exercising is a lack of time. You are not alone! It can feel like a big challenge to fit in frequent exercise around everything else that is going on in your life.

Everyone’s circumstances are different but ultimately it is about integrating exercise into the rest of your life. This may mean that compromise is necessary.

I love riding my bike. Long, social café rides are the best. Family commitments make going for 6 hours out on the bike at the weekend impossible for me. So, I dusted off my running shoes and headed out for short morning runs with the running buggy.

Would I prefer to be on a café ride? Yes. I always used to joke that running was for people who hadn’t discovered cycling yet. Here I was though, running pretty much every morning and it was able to give me a significant chunk of what cycling did. It was (a lot) better than nothing. It also meant that when the opportunity for a good bike ride can along I was ready and able to make the most of it.

I had made a compromise that allowed me to ensure that regular and consistent exercise remained part of my life despite changing circumstances. The same might go for someone who loves mountain biking but has to get most of their riding in along the road as they commute to work. Maybe you can only train on the turbo or at the gym but doing so means that you can still enjoy your trip to ride in the mountains in the summer (Highlands Tour, anyone?).

Rest Weeks – Do Less to do More

If you are trying to train more consistently – how does resting more help?!

I’m “resting” all the time now anyway! Rest weeks have a few helpful benefits from the perspective of your physiology, your psychology and also the practical aspects of training.

Resting between periods of time where you have increased your training allows your body to carry out the adaptations that you are trying to trigger by exercising. It allows your muscles to develop, your blood capillaries to grow around your body, your bones to remodel and reform.

Training adds stress and stimulation to the body by design. Blending this input with time to recover is what all athletes do from Olympians to those trying to build new active lifestyles.

Your mind also needs support and rest weeks can contribute to this. A rest week can give you a more immediate objective than an event that can be several months away. I often tell myself that I just need to keep up my training sessions for another few days and then a rest week can act as an opportunity for a release in pressure.

Resting keeps your training consistent

Practically, having rest planned in as part of your training can also make it more possible to keep up with a consistent pattern of exercise. You might know a busy week of work or travel is coming up and so plan to train in the run up to that week, safe in the knowledge that you will not have to try and fit too much into the time when you are busy.

What if you get caught out and something you weren’t expecting comes up. That can be enough to break your training routine and make it feel like you need to go through all the effort to “get back on the horse” again. Well, if you know that a rest week was coming up then you can just bring that forward and take the time you need without falling too far from what you were planning to do in the first place. You can get back into a training week after things calm down a little.

This small change can make a huge difference psychologically and whilst it is of course a compromise from an “optimum” situation it is these compromises that are essential to long-term consistency.

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10 Years of Bike the UK for MS: A Journey of Impact, Community, and Resilience

The experience of our Executive Director, James Whateley.

As I reflect on the last 10 years of Bike the UK for MS, I’m filled with immense pride and gratitude. What started as a small idea—a dream born on the roads of America—has grown into something I never could have imagined.

We’ve pedaled thousands of miles, forged lifelong friendships, and made a tangible difference for people living with multiple sclerosis (MS) across the UK. This decade has been filled with challenges, triumphs, and moments that have forever shaped us as a community.

Where It All Began

The story of Bike the UK for MS began back in 2012 when, as a 19-year-old beginner cyclist, I set out to ride across America on the TransAmerica Trail. On day one, I unknowingly crossed paths with a team wearing matching jerseys—Bike the US for MS, founded by Don Fraser, who started the organisation for his mum, Nina, who was living with MS.

For weeks, I rode alongside Don and his team, experiencing their camaraderie, generosity, and passion for raising awareness of MS. I was invited to their MS community meet-ups, camped with the team, and witnessed firsthand the difference they were making. It wasn’t long before I knew I wanted to bring that same mission home to the UK.

In 2014, we set off on our first ride: John O’Groats to Land’s End. What started as an idea for a small group of friends grew to a team of 12 riders—8 alumni from Bike the US for MS and 4 friends from the University of Bath, including Felix Young, now our Programme Manager. It was a tough route we’d designed ourselves, taking on brutal climbs and quiet back roads, but the friendships formed and challenges overcome made it unforgettable.

10 Years of Impact

Since that first ride, we’ve achieved more than I ever dreamed possible:

175,000 miles collectively cycled.
Over 350 riders have become part of our alumni family.
More than £650,000 raised to support people living with MS.
Support provided to 25 local MS groups across the UK.
Contributions to groundbreaking research like the Octopus Trial, aiming to transform treatment for progressive MS.

“The Octopus Trial aims to deliver life-changing treatments for progressive MS up to three times faster, giving hope to thousands of people living with MS today.”

Supporting Local MS Groups

From the beginning, we wanted our rides to have a direct impact on the MS community. The funds you’ve raised have supported everything from:

Adapted cycling sessions that help reduce MS symptoms and reconnect people to the joy of cycling.
Seated exercise classes (in-person and virtual) to keep people active and connected.
Home modifications—like wet rooms and mobility grants—to help maintain independence.
Social meetups to combat isolation, particularly in rural areas like Scotland and Wales, where access to support can be more challenging.

The East Cumbria MS Group is one example of how your efforts are making a difference. With funds raised, they’ve provided adaptive cycling opportunities, funded group activities like nature reserve trips, and supported weekend adventures at Calvert Trust Keswick. These moments offer freedom, connection, and hope to people living with MS.

Stories That Inspire Us

The heart of Bike the UK for MS lies in the stories of our riders and the MS community we support.

Dan Derbyshire

Dan rode the Sea to Sea route in 2022 in honor of his father, who taught him to ride a bike before being diagnosed with relapsing MS. Dan shared:

“I chose Bike the UK for MS because of the close relationships they have with the MS groups they meet along the routes and the research they help to fund. I know firsthand how much this can help every individual and their families.”

Dan returned as a Route Leader in 2023, inspired by the support and camaraderie he experienced.

Teresa and Linda

When Terri was diagnosed with Primary Progressive MS, it threatened the active lifestyle she and Linda loved. But with the help of their tandem e-bike, Lill-e, they took on the Sea to Sea ride, raising £2,800.

Terri went on to now coordinate her local MS group, providing others with support and opportunities to stay active.

Mark Sinclair

Mark, a former Guinness World Record holder, cycled Land’s End to John O’Groats on a trike and proposed to his girlfriend at the finish line. Shortly after, as MS progressed, he transitioned to using a wheelchair. Through funds raised, we were able to help Mark purchase a racing wheelchair, and he now competes in marathons across the UK. His mantra remains:

“When I can’t continue, I adapt.”

The Highs, the Lows, and the Community We’ve Built

Every ride brings its challenges—brutal winds on the North Coast, relentless rain on Land’s End to John O’Groats, midges in Scotland, and fog so thick you can’t see more than a few feet ahead. But it’s in these moments that we find the strength to push through, remembering that every day is a challenge of far greater magnitude for someone living with MS.

One particularly memorable moment came on the North Coast 500 in Scotland. As our team climbed the infamous Bealach na Bà, the weather turned against us—fierce winds and freezing rain tested everyone’s resolve. Our Route Leaders, always thinking on their feet, sprang into action. After cheering riders to the summit, they quickly set up a pop-up café in a lay-by, complete with hot drinks and makeshift “seating” fashioned from bin liners. Seeing the relief and laughter on riders’ faces in that small moment of warmth was unforgettable.

These challenges often bring us closer together as a team, creating bonds that carry far beyond the finish line. It’s these friendships that I’m most proud of. Over the years, we’ve seen lifelong friendships, relationships, and even marriages blossom on the road. David and Issy from our 2018 John O’Groats to Land’s End team tied the knot this year, and Felix and Emily, alumni from our original 2014 ride, have shared their own incredible journey together.

Riders return year after year, not just for the challenge but to reconnect with a community that feels like family. As our alumni riders shared:

“The friendships I’ve made on these rides are unlike anything else. You go through the highs and lows together, and that brings a bond that lasts forever.”

“I never thought I could cycle 1,000 miles, but the support I received from the Route Leaders and fellow riders made me believe in myself. It’s a life-changing experience.”

The Unsung Heroes: Our Route Leaders

Behind every rider’s journey is a team of Route Leaders—volunteers who keep the wheels turning, literally and figuratively. They’re the ones setting up camps, fixing mechanical issues, cheering on the sidelines, and helping riders tackle challenges that feel insurmountable.

As multiple-time Route Leader Joanna Goodhead explains:

“Your job is to help people reach goals they never thought they could reach. And when they do, that’s your reward—and it’s almost better than doing it yourself.”

Reflections and Looking Ahead

Running Bike the UK for MS full-time since 2017 has been a turning point in my life. The challenges we’ve faced—COVID-19, the cost of living crisis, and changes to the charity sector—haven’t been easy, but the support of our alumni, volunteers, and riders has kept us moving forward.

Looking ahead, I want to see us:

Grow our rider community: Help us spread the word to friends, family, and colleagues.
Strengthen our alumni network: The friendships built here are the foundation of everything we do.
Become the UK’s leading MS cycling fundraiser: Offering unique, unforgettable adventures while supporting people living with MS and funding life-changing research.

Join Us in 2025: Be Part of the Next Chapter

The past 10 years have been an incredible ride, but we’re just getting started. Here’s how you can get involved:

Join us for a ride in 2025: Take on Land’s End to John O’Groats, North Coast 500, Lon Las Cymru, or one of our other unforgettable routes.
Spread the word: Encourage your friends, family, and colleagues to sign up, volunteer, or support us.
Volunteer: Consider becoming a Route Leader or helping us grow the charity behind the scenes.

Together, we can continue to make a difference for those living with MS. Let’s take on the next 10 years, one mile, one connection, and one adventure at a time.

Thank You

To every rider, volunteer, donor, and supporter who has been part of this journey: thank you. Your dedication has brought us this far, and I can’t wait to see what we achieve together in the years to come.

Let’s ride for MS. Let’s ride for hope. Let’s ride together.

Consistent Training: The Key to Summer Cycling Success part 1

Here is the latest installment of Felix’s training tips series – this time covering the importance of training little and often to help get you ready for summer cycling adventures like a Bike the UK for MS trip. Whether you are used to riding and are looking to up the mileage in preparation for something like Land’s End to John O’ Groats or you found your love of two wheels more recently and are looking to test yourself on a shorter trip like Coast to Coast or Lon Las Cymru; consistency is the key to preparing yourself for a cycling challenge.

One Step, Not a Giant Leap

Whilst riding all day (or weekend, or week…!) is the closest thing to what you will do on a long-distance cycling trip, relying on those rides alone is not the most effective way to prepare. These rides take a lot of physical energy (not to mention emotional energy) and time and as a result you will need to recover for a substantial amount of time between each one. As a result, the adaptations to training won’t be able to accumulate and make you fitter. In order to achieve the frequency of exercise to start to see fitness gains, you need to make the training stimulus a frequent enough thing that your body reacts; “I am being asked to exercise lots, I should prioritise making it easier to do so.” If you were asked a question about the headlines each morning when
getting to work, you might check the news on your way in.

However, if you were asked to write a detailed analysis of international politics with no preparation on an irregular basis then you would not be able to do an effective job. You might give up and work elsewhere. This is like asking your body to muster up a huge bike ride once in a while with little preparation. It isn’t ready to carry out the task properly and as a result you are likely to quit.

Better to accumulate knowledge in small chunks over a long time. It is the same with training and fitness. Something that you can do often can build up to a really strong base of fitness. When you then ask your body to do a big ride (like being asked to write that long essay), then all it takes is a bit of final preparation to build on what you already have in the locker.

Starting with an achievable amount of training that you can replicate day to day and week to week is the key at the beginning. As you get used to training and your body adapts, then you may be able to train for longer or harder and continue to develop your fitness that way. Trying to skip ahead and do too much too soon is likely to cause injury. Or, like the analogy above, increases the chance that you will just give up on what you are trying to achieve

Build a Routine to Build a Habit

How can you achieve this consistency? For a lot of people, establishing a regular routine is how to start. If you keep the approach the same again and again then a good habit can follow and it becomes (relatively) effortless to sustain the routine. It can make it easier for things to be planned if less needs to change.

Same time, same place, same kit – you can almost start to do things on autopilot. If lots of the pieces are in place then it allows you to focus your energy on the other things that may be making it harder for you to do your session.

I love exploring new routes on a ride or run, but at 7am before breakfast when I am fitting in 30 mins before work I just need to follow a route that I always do so I don’t have to think about it. If I needed to plan a route, then the run would probably not even happen.

I am More Spontaneous Than That!

Maybe a fixed routine isn’t for you. What tricks can help to get a consistent pattern of training established? Whilst a routine is the set dinner – put an a la carte menu in front of yourself. Having a range of different sessions on hand to allow you to react to the
circumstances (or what you fancy doing) is super useful. This is also a really good tool to have at your disposal should life get in the way of your routines.

Here is the kind of menu that you might have available:
–2 hour road ride
–30 min easy run
–Strength session at the gym
–45 mins hill rep session on the bike
–Brisk walk for an hour
–Yoga and stretching session at home
–Mountain bike ride on the local pump track or trails
–1km interval run

Imagine the scene: I have got home from work and it is dark & wet out, dinner needs cooking and so I only have an hour or so to exercise. If I saw things as a 2 hour ride or nothing then I would have to do nothing. It isn’t worth getting all my wet weather cycling gear on (I would have used my entire hour up by the time I got out of the door!). I don’t want to ride in traffic
in the dark.

But… running in the rain isn’t as bad (in my opinion) as cycling can be and there is a good loop around the neighbourhood where I can do some intervals. Or, I could get out for a walk/easy run if I don’t fancy running hard. I could do a yoga session at home or pop to the gym and get a strength session. If you have a ton of options available, instead of “it’s dark and rainy” meaning that you don’t get any exercise done then it just changes what you do. You can be a lot more consistent as a result. All the things on the menu will help in their own way and the variety can actually be a huge help.

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Take a look on our Instagram and Facebook to see the full summary of Felix’s consistency tips

To read more on how to be consistent with your training, click here to read the second part of this blog.

Charlotte and Olivia’s Bike Rides

Placement Students Charlotte and Olivia took to the saddle – not once, but Twice! Felix set them on a challenge to document their own autumnal bike ride as non-cyclists, sharing their experiences from a new rider’s point of view before meeting for a Bike the UK for MS team ride with alumni Joanna.

Olivia's Ride in Lancaster

I decided to take advantage of the nice weather and go around the local canal, taking my dog, Dot, along for the ride. The ride started off smoothly, with beautiful views along the canal, and we even spotted a few ducks that Dot was very keen to greet (chase)! However, halfway through our ride, we ran into a bit of an obstacle- building work on the canal blocked our path. Instead of turning back, we took a slight detour to get around the disruption and complete our loop.

Though our unexpected detour added a bit of time, it gave us a chance to explore a different area, with new sights and trails. Dot was excited as ever, just enjoying the outside and new smells. However there was slight over

excitement from Dot, running into fields and chasing birds- which resulted in me ringing mum to come and meet me to take over the responsibility of keeping her eyes on the dog!

Charlotte's Ride in Suffolk

When Felix set me the task of going on a bike ride I genuinely did not think I would have as much fun as I did! As a team sports player with very little endurance background and even less cycling experience my enjoyment truly surprised me. What could have been a simple 10 minute ride to get some footage ended up as an 11km hour long ride and I could have happily carried on!
With my bike recently stolen, I borrowed a mountain bike and started my ride. I decided to use all its suspension features and ride on the local Warren, where no bike transport would be needed and I wouldn’t have to tackle any road cycling.

As a true beginner cyclist I felt the things that made me so content on the bike was knowing that although I was physically cycling by myself I knew Olivia was doing this to, just like others will all be training throughout the year to then come together and complete one of our routes. The thought of doing a long bike ride daunted me but I realised that once you have made the step to just get out on the bike – even if it is for 10 minutes – you realise you are much more able than you think.

I also set no expectations on myself about the time it would take me to ride and stopping mid-cycle – something our trips also offer, and I really understand why now! This cycling exercise that Felix set up made me realise you don’t have to be a cyclist to enjoy cycling! After being in the vans this Summer seeing some beautiful scenery and getting on the bike for a ride, I can really see why you’d want to put the two together for a summer experience of a lifetime!

Our Team day Cycle

We recently had a team working day in Loughborough, and it was a fantastic mix of work and fun. We went on a bike ride together and there is definitely a competitive streak in the Bike the UK team as multiple races were had. Surprisingly, there were more hills than expected for the Midlands– though they were only small ones. It was a fantastic day out with the team, full of laughter, a little friendly competition and an opportunity to get out on the bike with friends.

Firstly, we got some help from the cycling professional to reassemble our bikes as we had to transport them with the wheels separate in our cars. With Felix and Joanna all kitted out in their cycling gear, we felt a little underdressed but still excited nonetheless. After a few lessons on gears as Charlotte was borrowing a bike with a techy gear shift mechanism (yes, Felix did have to tell me what it is called!) we were set to take on a blind route that Felix had planned.

With no idea where or how far we were going, we focused on having a good time and enjoying all the terrains Loughborough had to offer us. One of us may have got a little more competitive than the other when it came to a track stand competition and sprint race during our ride, but you’ll have to watch our reel on Instagram to find out the results! gear shift mechanism (yes, Felix did have to tell me what it is called!) we were set to take on a blind route that Felix had planned. With no idea where or how far we were going, we focused on having a good time and enjoying all the terrains Loughborough had to offer us.

One of us may have got a little more competitive than the other when it came to a track stand competition and sprint race during our ride, but you’ll have to watch our reel on Instagram to find out the results!

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Take a look on our Instagram and Facebook to see the full adventures video documented during our day in Loughborough!